What is a hang clean?

A hang clean is a weightlifting exercise that is commonly used in strength and conditioning programs to develop power, explosiveness, and overall athleticism.

During a hang clean, the lifter begins by holding a barbell at mid-thigh level with an overhand grip. The lifter then explosively pulls the barbell up towards the shoulders, using the legs, hips, and upper body to generate power. The lifter catches the barbell in a front rack position, with the elbows high and the barbell resting on the front deltoids and clavicles.

The hang clean targets multiple muscle groups, including the quadriceps, hamstrings, glutes, calves, lower back, upper back, shoulders, and arms. It is a complex and technical movement that requires proper form and technique to perform safely and effectively.

Hang cleans are commonly used by athletes in sports such as weightlifting, powerlifting, football, rugby, basketball, and track and field, as well as by individuals looking to improve their strength, power, and explosiveness in the gym. They can be performed for low reps with heavy weight to build strength, or for higher reps with lighter weight to develop power and muscle endurance.